Nutrients to Boost Brain Health

Brain is the control center of your body, it’s in charge of keeping your heart beating and lungs breathing and allowing you to move, feel, and think. The foods you eat play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration.

Vitamin D-  The fat-soluble vitamin is crucial for neurological health by preserving the structure and integrity of neurons. It protects us against neuro-inflammation, which is what typically precedes cognitive decline and neuro-degeneration. It is present in certain foods including tuna, salmon, mackerel, beef liver and egg yolks.

Omega-3s- EPA, DHA and DPA — show neuroprotective effects in ageing and neurodegenerative disorders. EPA is a key player in protection against inflammation of brain cells. DHA, plays a role in both cell structure and cell function. It is present in salmon, tofu, walnuts and kidney beans.

Magnesium- It is vital for nerve transmission and protects against neuronal cell death. It also plays a role in the prevention of migraines, depression and anxiety. Spinach, beans and brown rice, or a daily supplement can help you meet your requirements.

Vitamin C- Vitamin C has antioxidant properties that protect the brain. It shields against excitotoxicity, or cell death. Vitamin C is also needed for the conversion of dopamine to serotonin (commonly called the happiness hormone). Kiwi, Bell peppers, Citrus fruits, Broccoli, Brussels sprouts, Berries are rich sources.

Vitamin B12- It is required for proper brain development and function and is also vital in the prevention of certain central nervous system conditions, mood disorders and dementia. Naturally present in a large variety of animal products (like fish, meat, poultry, eggs, milk and other types of dairy) as well as fortified plant-based foods (like fortified cereals, tofu and soy milk).

You can help support your brain health and boost your alertness, memory, and mood by strategically including these foods in your diet.


Sources: https://www.livestrong.com/article/13768343-brain-nutrients/

https://www.healthline.com/nutrition/11-brain-foods

Author: Pallabi Sinha

I am a Nutritionist with 6 years of expertise in the field. I have a knack of convincing people to switch to a healthier lifestyle.